How to Choose an Omega-3 Supplement: Fish Oil vs Plant-Based
By Solgar | Published: 2026-10-27
Category: Comparisons
Compare Solgar fish oil concentrates and omega 3-6-9 blends to find the best omega-3 supplement for your diet and health goals.
Quick answer
If you want a pure, high-dose omega-3 from fish, choose Solgar Double Strength Omega-3 Softgels. For a balanced blend of omega-3, 6, and 9 from both marine and plant sources, go with Solgar Omega 3-6-9 Softgels.
Fish oil vs plant-based: what's the difference?
Omega-3 fatty acids are essential because your body cannot produce them on its own. Fish oil supplements provide EPA and DHA directly from oily fish, while plant-based options like flaxseed or borage oil supply ALA, which your body must convert to EPA and DHA. The conversion rate is low, so fish oil is generally more efficient for raising EPA and DHA levels.
Solgar offers both approaches: pure fish oil concentrates and a blended omega 3-6-9 formula that includes fish, flaxseed, and borage oils. Your choice depends on whether you prefer a targeted omega-3 dose or a broader fatty acid profile.
Concentration matters: standard vs double strength
Not all fish oil supplements deliver the same amount of EPA and DHA per softgel. Solgar Double Strength Omega-3 Softgels offer a higher concentration, meaning you get more omega-3s in fewer capsules. This is especially helpful if you dislike swallowing multiple pills or want a potent daily dose for heart, brain, and vision support.
Solgar Fish Oil Concentrate 1000 mg Softgels provide a standard dose of EPA and DHA. They are a cost-effective choice for maintenance or for those who prefer a lower daily intake.
When a blend makes sense
Solgar Omega 3-6-9 Softgels combine omega-3 from fish oil with omega-6 from borage oil and omega-9 from flaxseed oil. This blend supports multiple physiological functions and may be a good fit if you want a more complete fatty acid profile. However, the omega-3 content per serving is lower than in a dedicated fish oil concentrate, so it is not ideal if your primary goal is maximizing EPA and DHA.
Trade-offs at a glance
- Solgar Double Strength Omega-3 Softgels: High-concentration EPA and DHA from fish oil. Best for targeted omega-3 support for heart, brain, and vision. Fewer capsules per dose. Ideal if you prioritize potency and convenience.
- Solgar Fish Oil Concentrate 1000 mg Softgels: Standard-dose EPA and DHA from fish oil. A cost-effective option for daily omega-3 maintenance. Good for budget-conscious users who do not need a high dose.
- Solgar Omega 3-6-9 Softgels: Blend of omega-3 (fish), omega-6 (borage), and omega-9 (flaxseed). Supports a wider range of fatty acid needs. Choose this if you want a balanced fatty acid profile, not just omega-3.
Product facts
- Double Strength Omega-3 Softgels: Solgar Double Strength Omega-3 Softgels provide a high concentration of natural omega-3 (EPA and DHA) to support a healthy heart, brain, and vision. You get more omega-3 per capsule, so you can take fewer softgels while still meeting your daily needs.
Double Strength Omega-3 Softgels - Omega 3-6-9 Softgels: Solgar Omega 3-6-9 Softgels blend omega-3 from fish oil, omega-6 from borage oil, and omega-9 from flaxseed oil for a premium fatty acid profile. This all-in-one formula covers three essential fatty acid families, but the omega-3 dose is lower than in a dedicated fish oil supplement.
Which one fits you?
Best for
- People who want a potent omega-3 dose with fewer capsules (Double Strength Omega-3)
- Those seeking a balanced fatty acid blend from multiple sources (Omega 3-6-9)
Not for
- Vegans or vegetarians (all three products contain fish oil)
- Anyone who needs a high EPA/DHA dose but prefers a plant-based source (consider an algae-based supplement instead)
